Conditions very icy/snowy. Roads 95% covered with 90% bad traction for first half of run, got better, to about 75% bad traction by end of run (started running at 9:30am). warm up inside 2.25 warm up (8:56, 8:50, 9:10 pace for .25), then tinman tempo for 5 miles through hilly terrain (7:13 pace if flat and good conditions, had to just go by feel): 7:41 (net up), 7:50 (net up), 7:30 (up and down), 7:04 (net down), 7:23 (up and down) 7:30 ave for 5 mile total (course was net uphill), then right into 90 min rest, 30 min strides x 5. This part was hard, I was tired of the foot slippage. 1:35 rest (8:00 pace) 33 sec (5:42 pace) 1:33 rest (7:34 pace -downhill) 41 sec (7:14 pace - wow slow) 1:33 rest (8:46 pace - uphill) 32 sec (6:44 pace - uphill) 1:31 rest (8:21 pace) 34 sec (6:05 pace) 1:29 rest (9:01 pace) 32 sec (6:37 pace - uphill) | 